Brazilian Jiu-Jitsu practitioners have long debated the crossover benefits between gi and no-gi training. In this video featuring top BJJ athletes, the consensus reveals a nuanced perspective on how gi training can significantly enhance no-gi performance. BJJ documentarian Stuart Cooper asked a number of high-profile BJJ stars how they felt about this.
Multiple high-level competitors emphasize that gi training develops critical technical skills.
“With the gi, you cannot pull yourself out of situations… you have to maneuver technically your way around [techniques]” – Roger Gracie says
The technical precision required in gi training forces practitioners to focus on detailed movements and positioning.
“If you start off in the gi, you’re more likely to focus on technique and slowing the game down” – Mason Fowler added.
Grip strength is another significant benefit. Practitioners note that gi training dramatically improves overall grappling strength and control.
“You’re developing your forearm… developing your grip… when someone’s having a tough time passing your guard in the gi, they’re probably not going to be able to pass your guard in no-gi” says UFC’s former champion Sean O’Malley.
Interestingly, many ADCC champions started their journey in gi BJJ, suggesting a strong foundational connection between the two disciplines. The technical demands of gi training create a more deliberate, controlled approach to grappling that translates directly to no-gi performance.
Ultimately, top athletes agree: gi training isn’t just complementary—it’s transformative for overall grappling skill development.
